Craving the comforting taste of Tuna Helper without the processed ingredients? You're in luck! Creating a DIY Tuna Helper at home is not only possible but also rewarding. This healthier, homemade version lets you control the ingredients, preventing hidden MSG or Sustainably sourced tuna? Absolutely!
Before we dive into the recipe, let's explore some benefits of making your own DIY Tuna Helper. Firstly, it's a more budget-friendly option. Secondly, it allows you to customize the dish to cater to your family's tastes or dietary needs. Last but not least, cooking together can be a fun family activity!
Gathering Your Ingredients
First, you'll need to gather your ingredients. For the tuna component, opt for wild-caught, sustainably sourced tuna packed in water or olive oil. For the "helper" part, you'll use whole-grain pasta, a mix of vegetables like onions, bell peppers, and celery, and natural, low-sodium chicken or vegetable broth.
Additionally, you'll need a roux base for the creamy sauce. To keep it healthier, consider using non-dairy alternatives like coconut milk or almond milk, which offer a lower-calorie option. Spices like garlic powder, onion powder, turmeric, and a pinch of paprika will add flavor without excess sodium.
Prepare Your Tuna
Drain the tuna and using a fork, gently flake the fish into chunks. Set this aside in a separate bowl. It's recommended to use light tuna for a more delicate flavor, but you can also use skipjack or albacore if you prefer a stronger taste.
In the meantime, melt a block of non-dairy butter or coconut oil in a large pan. Add your diced onions, bell peppers, and celery, then sauté until tender. This will bring out the natural sweetness of the vegetables and create a solid base for your dish.
Create Your Creamy Sauce
In a separate pan, prepare your roux by adding a tablespoon of butter or oil, then whisk in an equal amount of whole wheat flour. Continuously stir over medium heat until the mixture turns golden brown. This process takes about 5 minutes and adds a nutty depth of flavor to your sauce.
Gradually pour in your chosen plant-based milk, stirring constantly to avoid lumps. Once the mixture comes to a gentle simmer, add your chicken or vegetable broth. Let it cook until the sauce thickens enough to coat the back of a spoon. Be careful not to overcook the sauce, as it can start to separate.
Assembly and Cooking
Once your sauce is ready, combine it with the sautéed vegetables in the larger pan. Fold in your flaked tuna and cooked pasta, ensuring everything is well coated with the creamy sauce. Taste and adjust seasoning if needed.
If you prefer a baked version of Tuna Helper, transfer the mixture into a greased casserole dish, top with shredded cheese (or nutritional yeast for a dairy-free alternative), and bake at 375°F (190°C) for 20 minutes or until the top is lightly golden.
Serving Your DIY Tuna Helper
Serve your homemade Tuna Helper hot, with a side garden salad, crusty bread, or steamed vegetables. For leftovers, store in an airtight container in the fridge for up to 4 days. This dish is perfect for meal prepping and can be enjoyed by the whole family.
There you have it - a healthier, delicious, and sustainable DIY Tuna Helper! Why not give it a try and see the difference it makes for you and your loved ones? Happy cooking!